Help me with weight progression

[user12648206321544]

I'm going to start doing a routine on monday, the chest part is

Flat Bench 5x5
Incline Bench 3x8-10
Dumbbell Pres 3x8-10
Cable flys 3xfailure

for 5 weeks

Flat Bench 3x3
Incline bench 3x4-6
Decline 3x4-6
Cable Flys 3xfailure

for 3 weeks

then a 2x2

and I was wondering how much i should be lifting for each set of flat bench.
For flat bench I can do 115 for five sets of five pretty easily, 120 for a few sets of five but probably would struggle on the last set and 125 for a set of five I could do one with a little bit of struggle and maybe two sets on a good day. So how much weight would i want to be doing for working sets and how much of a warm up?

[PumpinPaddy]

starting strength would fit the bill perfectly

http://forum.bodybuilding.com/showth...hp?t=106677331

[dannyautrey]

I'm going to start doing a routine on monday, the chest part is

Flat Bench 5x5
Incline Bench 3x8-10
Dumbbell Pres 3x8-10
Cable flys 3xfailure

for 5 weeks

Flat Bench 3x3
Incline bench 3x4-6
Decline 3x4-6
Cable Flys 3xfailure

for 3 weeks

then a 2x2

and I was wondering how much i should be lifting for each set of flat bench.
For flat bench I can do 115 for five sets of five pretty easily, 120 for a few sets of five but probably would struggle on the last set and 125 for a set of five I could do one with a little bit of struggle and maybe two sets on a good day. So how much weight would i want to be doing for working sets and how much of a warm up?

where did you get this program?

[user12648206321544]

got it from this thread
http://forum.bodybuilding.com/showth...hp?t=118231761

the thing about rippetoes is it requires me to squat 3 days a week which i can't do because I have practice and i'm not really supposed to be trying to get a big lower body since i'm a pole vaulter.

[isaku900]

got it from this thread
http://forum.bodybuilding.com/showth...hp?t=118231761

the thing about rippetoes is it requires me to squat 3 days a week which i can't do because I have practice and i'm not really supposed to be trying to get a big lower body since i'm a pole vaulter.

so eat at maintenance...you won't get bigger.

[user12648206321544]

so eat at maintenance...you won't get bigger.

Well I want to get bigger, pole vaulters are gymnasts they need a big upper body and they can't have a big lower body, pole vaulters need some lower body for running though.

[isaku900]

Well I want to get bigger, pole vaulters are gymnasts they need a big upper body and they can't have a big lower body, pole vaulters need some lower body for running though.

uh huh.

well how about this, routines with cable flys to FAILURE are bad for getting stronger. If you're asking how to get bigger, go ask in a section dedicated to that.

[user12648206321544]

uh huh.

well how about this, routines with cable flys to FAILURE are bad for getting stronger. If you're asking how to get bigger, go ask in a section dedicated to that.

Well you're right about that lol, not really asking about how to get bigger here just about what i should do for warmup/working sets and how much I should increase the weight each workout since a lot of people in the other section have no clue.

[dannyautrey]

your question should be: "this program looks like ****, what should I REALLY do?"

i dont know how a pole vaulter SHOULD train, but i imagine it's different than that.. if you want to increase your bench, you're gonna need to A)Learn correct form and practice it B)Increase shoulder, lat and tricep strength C) Get bigger

that program didn't look all that solid.. Ed Coan's bench program is pretty solid.. if you're just concerned with bench, I would try that one.. it takes a lot of guesswork out of your training, since everything is pretty much listed out for you to do

[ShutUpAndSquat]

Ask your coach on how you should be weight training, he/she would probably know what's appropiate for you

[user12648206321544]

your question should be: "this program looks like ****, what should I REALLY do?"

i dont know how a pole vaulter SHOULD train, but i imagine it's different than that.. if you want to increase your bench, you're gonna need to A)Learn correct form and practice it B)Increase shoulder, lat and tricep strength C) Get bigger

that program didn't look all that solid.. Ed Coan's bench program is pretty solid.. if you're just concerned with bench, I would try that one.. it takes a lot of guesswork out of your training, since everything is pretty much listed out for you to do

How would I not progress as a beginner on that program?
And my coach doesn't really know what I should be doing for weight training you kind of want good all around upper body strength though.

[dannyautrey]

How would I not progress as a beginner on that program?
And my coach doesn't really know what I should be doing for weight training you kind of want good all around upper body strength though.

it's actually not that bad aside from the flies to failure part.. the fact that you have no idea what percentages to operate off of is why you would not succeed or at least not make maximal gains..

in the stickies are some good threads.. try some of those.. like I mentioned, the Ed Coan program is simple to understand. you put in your 1rm and it gives you the weight that you need to do for every week. it'll hit Flat bench, close grip bench and incline bench